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Strength & Power Training Discussion of strength training as part of your MMA conditioning program.

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post #1 of 12 (permalink) Old 07-28-2009, 12:28 PM Thread Starter
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conditioning circuit

Here is a circuit I have been doing that is ideal for MMA. Perform 30 seconds of each of the 10 exercises with no rest in between. Complete as many reps of each exercise as possiable. Rest for 1 minute at the end of the circuit and repeat 3-5 times. Walk over press ups over medicine ball, 2 handed kettlebell swings, alternating arm kettlebell snatch, squat jumps, explosive get ups, sprawls, rotational shoulder press, jump lunges, lateral jumps and bastards (burpee with a press up). Check out a sample round. http://www.youtube.com/watch?v=_A5uJNUXoV4
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post #2 of 12 (permalink) Old 08-04-2009, 03:29 AM
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Originally Posted by rich78uk View Post
Here is a circuit I have been doing that is ideal for MMA. Perform 30 seconds of each of the 10 exercises with no rest in between. Complete as many reps of each exercise as possiable. Rest for 1 minute at the end of the circuit and repeat 3-5 times. Walk over press ups over medicine ball, 2 handed kettlebell swings, alternating arm kettlebell snatch, squat jumps, explosive get ups, sprawls, rotational shoulder press, jump lunges, lateral jumps and bastards (burpee with a press up). Check out a sample round. http://www.youtube.com/watch?v=_A5uJNUXoV4
Hey thanks for this workout.

I mixed it up a bit and switched up some of the exercises because Im on the road and have no weights with me. But I liked the idea of 10 different exercises in a quick sequence. Made the workout go by really fast.

then I puked.
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post #3 of 12 (permalink) Old 08-04-2009, 07:59 AM Thread Starter
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Glad you enjoyed it. I know how you feel I was close to emptying my guts by the end of the 3rd round!
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post #4 of 12 (permalink) Old 08-04-2009, 06:42 PM
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Originally Posted by WestCoastPoutin View Post
Hey thanks for this workout.

I mixed it up a bit and switched up some of the exercises because Im on the road and have no weights with me. But I liked the idea of 10 different exercises in a quick sequence. Made the workout go by really fast.

then I puked.
hey what workouts did you use because i don't have any weights either and i've been trying to think up a good circuit under those conditions
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post #5 of 12 (permalink) Old 08-04-2009, 11:16 PM
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hey what workouts did you use because i don't have any weights either and i've been trying to think up a good circuit under those conditions
I just alternated between legs, varations of push ups and then abs.

so,

1 X variation of a squat, or jump, or leg raise
1X Variation of push up (spider man, frog, T-push up etc)
1X Variation of sit-ups (In & outs, crunches etc)
repeat until you reach 10X.
That means in total I did 3X abs 3Xpushups 3Xlegs.

I also tried just setting a number. Ex. 20 squats instead of 30 secs

after doing 1 set, I would add a 400 meter dash (60-70%) then take my 1 minute off.

Horrible time.
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post #6 of 12 (permalink) Old 08-05-2009, 07:13 AM Thread Starter
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Try this if you have no kit. Again perform 30 seconds per exercise or do 10 reps of each. Press ups, Jump squats, explosive get ups, bear crawls (find a space of 10 metres or so and bear crawl to the end and then do a backwards bear crawl back to the start), Jump lunges, close hand press ups, plank (hold for 30 seconds), bastards, single leg squats (30 seconds per leg) and sprawls.
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post #7 of 12 (permalink) Old 08-06-2009, 11:19 PM
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alrite thanks i really appreciate it
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post #8 of 12 (permalink) Old 08-13-2009, 04:01 AM
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Hey im new here. i just started about 30 minutes ago. i just wanted to say thanks for uploading this, it looks like a great workout. I appreciate the upload. Thank you.
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post #9 of 12 (permalink) Old 08-23-2009, 08:59 PM
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Great Video Cant wait to try it....
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post #10 of 12 (permalink) Old 08-24-2009, 10:02 AM
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i tried this as best i could and i ended up punking too haha. i think from the jump pushup burpee things haha. good workout tho. Ive been sticking to the 5 minute rounds with 1 minute rest routine with all my workouts too

Last edited by Qwertty; 08-24-2009 at 10:07 AM.
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